7 Best Health Benefits of Seafood

Over 3 billion people around the globe consume seafood daily as part of their protein intake. And in addition to being a great source of protein, the health benefits of seafood rival that of chicken, beef, and pork. It's packed with essential vitamins, nutrients, omega-3 fatty acids, and tons of other benefits in this article. 

Nutritional Profile of Seafood

Wild-caught seafood is loaded with high-quality proteins, essential vitamins, and minerals. You've likely heard that it's a great source of omega-3 fatty acids, like eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), crucial for brain and heart health. These compounds are found in fish pills, a common dietary supplement. 

Some seafood species have more omega-3 than others, namely fresh sushi-grade salmon, trout, and oysters. The human body cannot naturally produce omega-3s alone, so regularly eating these fish is critical to your body's health. 

Omega-3 plays an essential role in lowering blood pressure and cholesterol, reducing joint inflammation, and supporting brain and eye function. Scientists have even linked omega-3s to the prevention and management of chronic conditions such as dementia, depression, asthma, migraine, and diabetes.

Most fish and seafood species are vital protein sources, arguably the most essential macronutrient in muscle growth and weight loss. Seafood's low-calorie, high-protein content, particularly in shellfish like clams, makes it a fantastic choice for a healthy diet.

The American Heart Association recommends eating two servings of fatty fish twice weekly. Shellfish like clams offer a high protein-to-fat ratio and low-calorie count, making them great for muscle gain, weight loss, and weight management. 

These are just a few health benefits that seafood can provide as part of a healthy, well-balanced diet. Let's explore the specific benefits of eating seafood regularly. 

Health Benefits of Seafood 

Strengthens heart health to protect against heart disease

The omega-3 fatty acids and proteins in seafood significantly improve heart health by reducing the risk of heart disease. Studies show that people who eat seafood, particularly fatty fish like certain species of salmon, sardines, trout, and mackerel, have a 15% lower risk of heart disease. Omega-3s reduce blood pressure, improve cholesterol levels, and support cardiovascular health.

Seafood's potassium content helps regulate blood pressure, while unsaturated fats improve cholesterol levels. Omega-3-rich fish boosts HDL (good cholesterol) and reduces triglycerides, further protecting the heart from degeneration and heart disease, the leading cause of death in the United States.

Supports brain health to lower the risk of cognitive decline and Alzheimer's

The omega-3s found in fish like salmon and trout also support cognitive functions, memory, and neuron health. Regular consumption of seafood helps maintain brain connections, enhancing memory and learning. Studies also show that omega-3s lower the risk of Alzheimer's and other neurodegenerative diseases.

Seafood has even been linked to a slew of mental health benefits, specifically reducing the risk of depression and helping manage anxiety. How? Those same potent omega-3s positively impact mood and stress management, helping regulate emotions and reduce the effects of stressors.

Omega-3s are a superfood, and fatty fish are the best source on the planet. They are far higher in concentration than nuts, seeds, oils, or leafy vegetables.

Improves joint health and reduces inflammatory bone & joint pain

In addition to supporting the two most important organs in your body, the heart and brain, regular consumption of omega-3-rich fish like salmon and mackerel can help improve joint health and reduce inflammation. Specifically, a seafood diet can help reduce arthritis symptoms such as pain, stiffness, and inflammation and slow the body's natural aging process, keeping your joints younger for longer.

Those same anti-inflammatory properties also reduce inflammation in vital organs, reducing the production of eicosanoids and cytokines, two molecules and substances linked to inflammation. 

Strengthens immune system to fight off disease & infection

Zinc is another essential mineral abundant in certain species of seafood, such as oysters, crab, shrimp, and mussels. These are all well known for their ability to enhance immune function and assist the body in warding off diseases and infections and healing wounds. 

Fish also contains antioxidants like astaxanthin, which reduce inflammation and protect cells from oxidative stress. Oxidative stress breaks down cell tissue and damages DNA. Consistent levels of oxidative stress are one of the leading causes of deadly diseases like diabetes and cancer, as well as premature aging processes. 

Regularly eating seafood can protect your body from this stress, enhancing your health and lifespan—two benefits that even modern medicine cannot yet provide.

Seafood can help you lose weight and gain muscle

Pound for pound, seafood is one of the best sources of animal protein on the planet. If you want to lose weight or gain muscle, seafood can help you. Foods high in protein reduce satiety, meaning you'll feel fuller despite eating fewer calories. The proteins in seafood also require more energy to digest, so compared to carbohydrates or sugar, your body burns more calories digesting the seafood.

Of course, protein is the building block of muscles. When combined with regular exercise and weight training, a higher-protein diet will yield greater muscle growth over time. 

Here's an overview of popular seafood's calorie-to-protein ratio to other animal proteins. 

Protein Comparison of Widely Consumed Seafoods

Fish Type	Calories	Protein (g)
Tuna (Yellowfin)	139	30.0
Cod	105	22.8
Halibut	122	20.6
Tilapia	128	26.3
Salmon	206	22.1
Shrimp	99	20.9

Protein Comparison of Widely Consumed Animal Proteins

Protein Source	Calories	Protein (g)
Chicken breast	165	31.0
Steak	271	26.0
Bacon	541	37.0
Sausage	301	16.0
Ground beef	250	26.0
Ground turkey	203	23.0

On average, the calorie-to-protein ratio of seafood is higher than that of other popular animal protein sources. When you factor in the difference between wild-caught and farm-raised seafood, especially compared to the chemicals many chickens, cows, and pigs are raised with, the decision about which to consume more often becomes even more evident.

Improves skin, hair, and bone health

Omega-3s improve skin elasticity, reduce acne and irritation, and promote a healthy glow. Zinc also reduces inflammation and calms skin and scalp conditions like eczema and psoriasis.

The high protein content in seafood strengthens hair, reducing breakage and promoting growth. Finally, vitamin D aids calcium absorption and strengthens bone health, increasing bone density and preventing osteoporosis and other degenerative bone conditions.

Pregnancy and Infant Health

Seafood is vital for fetal development, particularly during pregnancy. Omega-3 fatty acids support brain and eye development in fetuses. At the same time, vitamins B6 and B12 contribute to red blood cell formation and reduce the risk of congenital disabilities. Research shows that higher maternal fish consumption during pregnancy improves infant cognitive outcomes.

Additionally, seafood’s protein content helps reduce the risk of preterm birth. Pregnant women who eat seafood rich in omega-3s can provide critical nutrients for their babies’ development while improving their health.

However, it’s worth noting that medical experts advise against eating raw or undercooked seafood while pregnant. It may contain bacteria and parasites that can cause infections and foodborne illnesses, both of which are detrimental to the mother and the fetus. 

Potential Risks and Considerations of Eating Seafood

While seafood offers numerous benefits, it’s essential to be aware of potential risks, such as mercury and other pollutants. Mercury can accumulate in fish and pose health risks, mainly brain function. However, these risks can be mitigated by choosing seafood species that are less likely to contain pollutants, polychlorinated biphenyls (PCBs), and microplastics, specifically fresh and sustainably sourced seafood.

Overfishing and unsustainable practices can harm ocean ecosystems. When buying seafood, look for third-party certifications like the Marine Stewardship Council (MSC) to ensure you make environmentally friendly choices.

Lastly, ensure proper handling and cooking of seafood to avoid foodborne illnesses. Raw or undercooked seafood can carry harmful pathogens, so proper storage and cooking techniques are necessary. If you’re new to cooking seafood, check out our guide on safely thawing seafood for optimal taste. 

Incorporating Seafood into Your Diet

Weekly Recommendations: Eat seafood at least twice a week. Include a variety of healthy fish and shellfish to get a broad range of nutrients.

Cooking Methods: Bake, grill, or steam seafood instead of frying to retain health benefits and minimize added fats.

Meal Ideas: Add seafood to salads, pasta, or stir-fries for a nutritious boost. For convenience, use canned fish like tuna or sardines in sandwiches or wraps.

Seasonal Choices: Opt for seasonal seafood for better flavor and sustainability. Check local seafood guides for information on what’s in season and sustainable.

Healthy Pairings: For balanced meals, pair seafood with vegetables and whole grains. For instance, serve grilled salmon with quinoa and steamed broccoli.

Frequently Asked Questions

What are the health benefits of seafood for pregnancy and infant health?

Consumption of seafood during pregnancy provides essential nutrients like omega-3 fatty acids, protein, and minerals that support fetal brain development, improve infant cognitive outcomes, and may reduce the risk of preterm birth and low birth weight.

Are there any risks associated with seafood consumption?

While seafood is a valuable source of nutrients, it's important to be aware of potential health risks. Contaminants like mercury, PCBs, and microplastics can be present, posing a risk, especially for vulnerable groups such as pregnant women, children, and those who consume large quantities of fish.

How can we ensure our seafood choices are sustainable?

Look for certifications like the Marine Stewardship Council (MSC) and Aquaculture Stewardship Council (ASC), which indicate the seafood has been sourced eco-friendly and sustainable.

What precautions should be taken while handling and cooking seafood?

Store your seafood correctly to prevent cross-contamination. Cook the seafood at the right temperature to kill pathogens and enjoy its full health benefits.